Step Calf Raises: Fast, Slow, and Single-Leg

An activation block for the calves and Achilles tendon on a step: fast raises, slow single-leg lowers, and bent-knee work. It prepares the feet and ankles for running and jumping and helps prevent Achilles problems and shin splints.

How to play

1. In pairs, one step per pair next to the wall. Stand with the balls of the feet on the edge, heels hanging off, and one hand on the wall for balance.
2. Fast raises (1 min): 15 quick raises up onto the toes and back down to level; then switch with your partner.
3. Slow lowers (2 min): rise on both feet and lower over 3 seconds on one foot until you feel a calf stretch; 8 per leg with a straight knee.
4. Soleus (1 min): same lowers with the knee slightly bent; 6 per leg.
5. Carryover (2 min): step off and do 2 sets of 20 stiff-ankle pogo hops in place, then 2 easy 15 m runs on the balls of the feet.

Rules

• Keep one hand on the wall whenever you are on the step.
• No bouncing at the bottom: lower slowly and under control.
• If you feel a sharp pain in the tendon, stop and tell the teacher.
• Your partner counts and checks that the heel rises straight up without the ankle rolling out.

Variations

Adaptations

• Limited mobility: seated calf raises with weight on the knees, or pointing the foot against a resistance band.
• Visual impairment: keep contact with the wall at all times with a partner close by calling the tempo.
• Lower fitness: 5 lowers per leg and 20 seconds of rest between blocks.

Learning goals

• Activate the calves and Achilles tendon before running and jumping.
• Distinguish straight-knee work from bent-knee work.
• Add an injury-prevention exercise to a personal warm-up routine.

Equipment for a class of 25

• aerobic steps: 13

Teacher tip

No steps? The edge of a gym bench or the bottom row of the bleachers works. Stress that the slow lower is the important part, since it's what everyone rushes.

More activities like this

More warm-ups for High School